Workout Description

Doug's 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

I'm using a stopwatch to track rest between sets and it takes me about 90 minutes to finish the workout. Add an hour of cardio in the morning and another in the evening as suggested and we're talking about 3-4 hours of time devoted to exercise every day... realistically speaking, most of us working-class heroes do not have that amount of time to spare. Which are your suggestions to maximize efficiency without sacrificing too much?

hi..i love this routine..but i read a article saying that u can run instead of cardio..so just confused,if cardio and running is not the same...i thought running at slow pace for an hour could be stated as cardio ???

Hey Steve I'm 6"4 and about 325. I used to weigh 240 in high school and wood like to get back down to that weight. I'm just wondering if this workout plan will suit me well. I don't want to lose strength while losing weight. Also do you add more weight each set. People usually do, but I was just wondering because of such short rest period s between sets.

I'm 6'2 and 231lbs. I'm wanting ti slim down to a soli 220 mainly muscle. Right now I'm out of shape but recently lost 25lbs over 2 and a half months. I remember in high school that I would bulk up pretty quick without supplements. Now I'm on a 1500-2000 calorie intake a day. Can I get the results I want without getting huge doing this workout?

Hi, I am looking to lose weight and tone up I currently weigh 13st 5lbs and want to get down to 12st am I right in thinking this is a good workout program to acheive this sorry if this sounds stupid, also I used to weight 17 stone and have quite a bit of lose skin will this program help fix this issue as well?/

Question related to nutrition regarding this specific workout: at 32yo, 177lb and 6ft what would you recommend as a daily calorie intake, provided that I understand the 40/40/20 ratio and the importance of good quality food?

Hi Steve,
I am serious about weight loss, but all these different pages give such a wide range of weight loss techniques! I don't want to starve myself, but I need to shred a few pounds. What do you suggest?

SHRUGS ARE FOR YOUR TRAPS, NOT YOUR SHOULDERS. Needless to say I didnt like this program, not enough work for shoulders and bits in the program that arent even designed for the muscle group it should be working. PLUS, doing abs everyday? the resistance must be pitiful and the gains minimal. Good luck getting people to do 2 hours cardio a day as well.

Hey all so should I add weight each week, say for example put 5 pounds each side then next week go to 10 pounds of weight for barbell. Also This sounds like a good plan gonna do it when my stitches come out.

Hey, there are so many fat loss workouts out in the internet can someone tell me if they have used this routine and its worked?

IM 21 i weigh around 180 lbs and i tired of being chubby, i wanna be lean and cut, i wanna get to 145-150 lbs but im sick and tired of not knowing what to do at the gym, i REALLY need and i have so many questions to ask

I thought it was extremely important to lift heavy when cutting to maintain muscle and that high reps was one of the biggest myths. Pretty sure I read that all over the cutting articles on here. Correct me if I'm wrong

Nowhere does this routine call for light weights to be used. The reps are high and the rest time between sets are short. You should still be lifting as heavy as you can, and the rep ranges are simply a guideline to keep your heart rate elevated. Feel free to lower the reps slightly if you wish.

It's hard to recommend a specific diet plan, as there are too many variables to lay out exactly what you would need to eat. Generally speaking, in order to lose excess body fat, you need to consume fewer calories than you burn in any given day. Here's a tool that can help you determine how many calories you need in a day to MAINTAIN your current weight: https://www.muscleandstrength.com/tools/bmr-calculator

You'll want to subtract a few hundred calories from this number, and then shoot for that number. Stick to lean sources of protein like chicken, lean cuts of beef, and lean cuts of pork. Healthy fats play an important role, so try and work in fish a couple times a week as well.